Slimming the sides and abdomen includes proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, cereals, peanut and olive oil. From drinks it is better to use green and herbal teas.
You need to eat six times a day. The main meals are breakfast, lunch, dinner, in between two hours you can have a snack. The main thing is moderation, to achieve the result, you can not starve or overeat.
Diet for weight loss of the sides and abdomen
A diet for the sides and abdomen requires the rejection of alcohol, soda, sugary juices, instant cereals, canned food, salted and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Proper nutrition will help burn fat.
Sometimes it is useful to arrange a fasting day for weight loss of the sides and abdomen. During the day, drink at least 2 liters of mineral water without gas and yogurt. You can drink herbal tea. In addition to burning fat, fasting day helps to remove toxins from the body.
Exercises to burn fat from the sides and abdomen
To get rid of fat on the sides and abdomen, physical exercises are necessary, especially for the press.
It is advisable to do from 2 to 4 workouts per week with a minimum duration of half an hour. An important condition for burning fat is during exercise, heart palpitations and breathing. You can’t force things, it’s better to do the exercises regularly and without fanaticism.
- Lie on your back on a gymnastic mat, put your hands on the back of your head. Slowly bend your legs at the knees and pull them up to your chest. Raise your legs up, hold at a right angle to the body, counting to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During active exhalation, draw in the stomach. This allows you to develop proper breathing with the use of the abdominal press, which is necessary for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Stretch your arms along the body, slightly raise your legs, slightly bend at the knees and spread them apart. Cross your legs, slightly raising your head, return to the starting position. No need to raise your legs high, the exercise is more effective if you keep them closer to the floor. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise your legs slightly bent at the knees and lower them at the same pace. Then do the same with each leg. Run 10 - 15 times.
- Same starting position. Raise your legs without bending your knees, bring them behind your head and touch the floor. Close your eyes and breathe in through your diaphragm 4-6 times. As you exhale, unbend so that the vertebrae touch the floor one by one. Do not rush, so as not to injure your back. Inhale deeply, as you exhale, slowly lower your legs to the floor. Run 10 - 15 times.
- Same starting position. Touch the toes of the floor without bending the knees, first behind the head, then to the right and left of the head. Return to starting position. Run 10 - 15 times.
- Lie on your back, stretch your arms along the body. Bending your legs, helping with your hands, sit down, then slowly return to the starting position. Run 10 - 15 times.
- Lie on the floor, take your hands slightly away from the body, rest your palms on the floor. With your feet, perform movements, as when swimming with a breaststroke, while the knees are divorced, and the heels are together. Run 10 - 15 times.
- Lie on your right side. Put your right straight arm under your head, keep your left at the waist. Raise and lower your left leg. With the same leg, then make cycling movements. Return to starting position. Roll over to the other side and repeat the exercise. Run 10 - 15 times.
- Lying on your stomach, clasp your ankles with your hands, throw your head back and swing on your stomach for 2 to 3 minutes.